This easy-to-follow chart provides a 28-day workout plan tailored to different age groups. Each routine balances strength, endurance, and mobility exercises appropriate for your life stage.
Workout Plan Chart Age Group Monday Workout Tuesday Workout Wednesday Workout 18-25 • 10 sec plank • 30 squats • 10 butt kicks 25-35 • 23 sec plank • 25 squats • 40 butt kicks 35-45 • 15 push-ups • 23 squats • (Rest or repeat Monday) 45-55 • 33 sec plank • 30 squats • (Rest or repeat Monday) 55+ • 45 sec plank • 20 squats • (Rest or gentle yoga)
Key Notes for All Age Groups 🔹 Warm-up: 5-10 minutes of light cardio/dynamic stretches 🔹 Cool-down: Static stretching after each session 🔹 Progression: Increase reps/time by 5-10% weekly 🔹 Modifications: Use chairs/walls for support if needed Weekly Schedule Example Day Age 18-35 Age 35+ Mon Full workout Full workout Tue Full workout Full workout Wed Full workout Active recovery Thu Rest Light yoga/walk Fri Repeat Mon Repeat Mon Sat Repeat Tue Repeat Tue Sun Rest Rest
Visual Exercise Guide (Insert graphic showing proper form for:)
Squats Plank variations Modified push-ups Safe lunge techniques Conclusion This chart makes it easy to follow an age-appropriate workout routine. Remember: consistency matters more than intensity. Stick with this plan for 28 days to see noticeable improvements in strength and energy!
Pro Tip: Pair this workout with proper hydration and 7-8 hours of sleep for best results.
